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Featured, Practice Tips, Tips

Training Regimens of Top Cheer Athletes

Posted on by Steve Pawlyk
Training-Regimens-of-Top-Cheer-Athletes
13
Oct
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Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published October 13, 2023

Cheer is a highly demanding sport that requires a unique blend of strength, flexibility, and coordination, not to mention a high level of mental toughness. In this comprehensive guide, we will delve into the training regimens of top cheer athletes around the world. From workout routines to diet plans and mental training techniques, we’ve got it all covered.

Disclaimer: Always consult a qualified healthcare provider or fitness trainer before starting any new fitness regimen or diet plan.

cheer-strength-training

Workout Routines

Strength Training

Core Conditioning

The core is the foundation of almost all cheer movements. Top cheer athletes focus on exercises like planks, Russian twists, and V-ups to develop core stability and strength.

Upper Body Workouts

Push-ups, pull-ups, and weight training for the shoulders and arms are integral to a cheerleader’s workout routine. Strong arms and shoulders are essential for stunts and tumbles.

Lower Body Workouts

Squats, lunges, and calf raises are crucial for building leg strength. This helps with jumps, tumbles, and lifts.

Cardio and Endurance

High-intensity interval training (HIIT) and aerobic exercises such as running, cycling, and swimming are commonly incorporated to improve stamina.

Flexibility Training

Static and Dynamic Stretching

Both forms of stretching are essential for cheer athletes. While static stretching helps in muscle recovery and flexibility, dynamic stretching is more about preparing the muscles for high-impact routines.

Yoga and Pilates

These are becoming increasingly popular for enhancing flexibility and mindfulness.

Skill-Specific Training

Tumbling Practice

From backflips to somersaults, specialized training sessions are a must.

Stunting Techniques

Training includes not just lifting and flying, but also intricate dismounts and catches.

Dance Routines

Precision and synchronization are crucial. Hence, cheer athletes spend significant time perfecting their dance movements.

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Diet Plans

Macronutrients

Proteins

High-quality protein sources like chicken, fish, and plant-based proteins are essential for muscle recovery.

Carbohydrates

Whole grains, fruits, and vegetables provide the energy needed for high-intensity workouts.

Fats

Healthy fats like avocados, olive oil, and nuts are essential for joint and brain health.

Micronutrients

Vitamins and minerals are equally important. Leafy greens, fruits, and supplements are often recommended.

Hydration

Maintaining optimal hydration levels is critical. Besides water, electrolyte-balanced drinks are also suggested during intense training sessions.

Timing

Meal timing, such as pre-workout and post-workout nutrition, is strategically planned to maximize performance and recovery.

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Mental Training Techniques

Visualization

Visualization techniques help athletes to mentally rehearse their routines, thereby improving performance.

Mindfulness

Mindfulness and breathing exercises enhance focus and reduce stress.

Positive Reinforcement

Affirmations and positive self-talk motivate athletes and improve their mental resilience.

Team Psychology

Group activities and team-building exercises foster a sense of community and mutual support, which is essential for a sport that relies heavily on synchronization and teamwork.

Cheer is not for the faint of heart. It requires a remarkable level of physical and mental dedication. While the specifics may vary from athlete to athlete, the essence remains the same: consistent hard work, proper nutrition, and a strong mental game. By adopting some of these proven strategies from top cheer athletes, you too can aim for that flawless routine and, ultimately, hit zero at your next competition.

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Cheer How-To Series, Featured, Tips

Mastering the Back Handspring: A Complete Guide for Cheer Athletes

Posted on by Steve Pawlyk
mastering-the-back-handspring-complete-guide
14
Jul
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Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published July 14, 2023

Today, we’re focusing on a core cheerleading move, the back handspring. This move is not only crucial for a successful routine, but it also helps in building strength, agility, and precision in cheerleaders.

A back handspring, also known as a flip-flop or flick-flack, is an acrobatic move where the athlete jumps backwards onto their hands and then pushes off the ground to land back on their feet. It’s a mainstay in cheerleading and although it looks complex, it can be mastered with the right technique, consistent practice, and a few of our lesser-known tips and tricks.

Let’s start this journey to mastering the back handspring!

back-handspring-exercise-hollow-hold

Stage 1: Strength and Flexibility Exercises

Before attempting the back handspring, it’s crucial to develop the necessary strength and flexibility. Here are some key exercises:

1. Handstands: Practicing handstands not only enhances your upper body strength but also accustoms your body to being upside down, a crucial aspect of the back handspring.

2. Hollow Body Holds and Rocks: These exercises strengthen your core, a vital area for executing a back handspring with control.

3. Bridge Push-ups: These help improve shoulder flexibility and strength.

4. Jump Squats: They increase leg power, crucial for launching your body into the back handspring.

5. Wrist and Ankle Mobility Exercises: Conditioning these areas is essential as they bear the impact in a back handspring.

Stage 2: Drilling the Technique

Once your strength and flexibility are up to par, start working on the technique. Initially, practice with a spotter or use equipment like a back handspring trainer or an incline mat.

1. Start Position: Stand straight, with your feet together. Bend your knees slightly and swing your arms backwards.

2. Jump Phase: Swing your arms forward and upwards, and push off the ground with your feet. At the peak of your jump, your body should be in a “C” shape with your hands reaching for the ground.

3. Handstand Phase: As your hands contact the ground, your legs should continue their upward momentum. Aim for a brief handstand position before moving into the next phase.

4. Push-Off Phase: Push hard off your hands, using your shoulder strength, allowing your hips and legs to flip over.

5. Landing Phase: Your feet should hit the ground at the same time, completing the jump.

back-handspring-exercise-handstand

Stage 3: Lesser-Known Tips and Tricks

After familiarizing yourself with the basics, it’s time to apply some insider secrets to refine your back handspring:

jump-squats-back-handspring-complete-guide

1. Spot the Landing: Many cheerleaders close their eyes while executing the back handspring. Try to keep your eyes open and spot the landing to improve accuracy and build confidence.

2. The Power of Visualization: Before performing a back handspring, visualize each phase in your mind. This mental rehearsal can greatly improve your technique.

3. Practice Patience: Mastering a back handspring can take time. Break down the technique into small parts and master each before moving on to the next. Remember, consistency is key!

4. Breathing is Essential: It’s common to hold your breath during this move, but proper breathing can enhance performance. Try to exhale during the jump and push-off phases.

5. Stay Tight: Keeping your body taut throughout the move can help maintain control and make the back handspring smoother.

Mastering the back handspring is a journey that demands dedication, persistence, and patience. Remember to always prioritize safety and never rush the process. Practice regularly, and don’t hesitate to seek help from a coach or spotter. With time, practice, and the right approach, you’ll be executing flawless back handsprings in no time!

Every journey starts with a single flip. Here’s to your back handspring journey, and remember, you’re just a hop, flip, and a jump away from making the crowd cheer! Keep hitting zero with IPP Music, and stay tuned for more tips, tricks, and cheerleading guidance.

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IPP's Premade Mixes are USA Cheer Compliant and customizable!  Add Sound FX, swap songs, & more!  Add your Team Name to the mix for only $10! 

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Full_Out_130 mp3 image
1 minute cheer mix
WAKE UP THE FIRE
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WAKE UP THE FIRE
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Featured, Safety, Tips

Cheerleading Practice Design Guidelines

Posted on by Dr. Scott Christie
Cheerleading Practice Design Guidelines by Dr Scott Christie youhitzero ippmusic com 1
17
Aug
dr scott christie

dr scott christie

By Dr. Scott Christie

Published August 17, 2020

Cheerleading Practice Design Guidelines

5 ways to reduce athletes’ risk of avoidable injuries

When designing a practice plan the main goal should be to put into place the appropriate elements of implementing the perfect routine. In order to achieve this goal, special attention must be paid to developing skills safely and efficiently, mitigating injury risk and ensuring your athletes have the adequate physical and mental capacity to handle the intensity of practices and performances.

Cheerleading Practice Design Guidelines by Dr Scott Christie rules youhitzero ippmusic com

One of the biggest obstacles in cheerleading is being able to ensure that you have full attendance at practice. A coach constantly has to deal with athletes missing practice due to sickness, vacations, weather, other unanticipated events, as well as injuries in and out of practice. Most of these factors are uncontrollable but a coach does have a significant control over avoidable injuries occurring during practice.

 

To help with achieving full team practices, below are five ways to reduce your athletes’ risk of sustaining avoidable injuries.

 





1. Chunking your practice (10-15 mins sections)

Chunking your practice is good for two reasons. First, by changing up your activities into small 10-15-minute chunks, you can avoid unnecessary mental and physical fatigue that comes with staying on one movement pattern or skill for too long. Secondly, from a memory acquisition standpoint chunking your practices creates faster learning of skills.

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2. Control fatigue

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Pay attention to your athletes’ body language. As a previous coach, I know it is very easy to get upset with the poor performance of your athletes at times and as a result push them harder to help develop ‘mental toughness’. This strategy more often than not will lead to an avoidable injury. Cheerleading requires high power outputs and fatigue will reduce an athlete’s power production significantly which can lead to increased risk of injury (especially near the end of practices).

3. Use vivid visualization

 

Vivid visualization allows for more practice time without actually performing the skill. This can be done at home or at practice once the athletes are too tired to continue safely.

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4. Monitor overtraining

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Many sports have their athletes fill out short mental health questionnaires out on a daily basis. There are many stresses taking place in an athlete’s life outside of cheerleading. It is important to be aware of this and monitor it on a daily or weekly basis. Try to remember that as much as cheerleading is all about the team, a team is still made up of many unique individuals that require different coaching methods.





5. Improving physical fitness

Athletes that are extremely physically fit are better suited to be able to handle the high physical and mental demands of cheerleading practices and performances. Most sports have their athletes work on their fitness between practices, cheerleaders should be doing the same!

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For more information from Dr. Scott Christie please visit our website’s resource page at www.cheerdistrict.com. Interested in implementing training programs backed by science within your gym community? Email support@cheerdistrict.com for more information.

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About Dr. Scott Christie:

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